Sat. April 9th, A lot of recovery and a little bit of sprint

super long recovery and warmup  (35 min) 

• 8×25 – 12 strokes per length free 10sr

• 200 pbl

• 8×25 – breast 8 strokes per length 10 sr

• 200 pbm

• 8×25 back -12 strokes per length 10sr

• 200 pbr

• 8×25 fly – 8 strokes per length 15sr

• 200 pbc

12×25 on  1:15 (15min)

• 25 from blocks

• 25 from push

• 15 m from dive  ez 10 m

• 15 m ez 10 m fast finish

• 25 from blocks

• 15 fast underwater

12×25 on 1:00 dolphin kick hands at side, fast flip turn in centre of the pool, fast 12.5m free sprint out of the flip turn

400 long smooth free working on turns

16×25 warm down 

• 4 on 20

• 4 on 30

• 4 on 25

• 4 on 35

3000 m